Supplement Timing

🕐 Post-workout (~6:15 PM) or any consistent time daily. Timing matters less than daily consistency.

3–5g daily. Load with 20g/day for 5–7 days if you want faster saturation.

🕐 5:30 PM — 30 min before training. Avoid if workout is within 6h of bedtime.

3–6mg per kg bodyweight. Cycle off for 1–2 weeks every 2 months to avoid tolerance.

🕐 6:15 PM — within 2h post-workout is ideal but total daily protein matters more.

20–40g per serving. Aim for 1.6–2.2g protein per kg bodyweight total per day.

🕐 5:30 PM — 30–45 min pre-workout. Tingling (paresthesia) is normal and harmless.

3.2–6.4g daily. Benefits are cumulative — consistent daily dosing matters most.

🕐 With your largest meal of the day. D3 is fat-soluble — take with food containing fat.

1000–4000 IU daily. Most people in Northern Europe are deficient. Pair with K2 (100mcg).

🕐 With meals — split dose morning and evening to reduce fishy aftertaste.

2–3g combined EPA+DHA daily. Look for triglyceride form for better absorption.

🕐 30–60 min before bed. Helps sleep quality and muscle recovery.

300–400mg magnesium glycinate or bisglycinate (better absorbed than oxide). Avoid oxide form.

🕐 5:45 PM — during or around training. Only useful if you train fasted or under-eat protein.

If you hit your daily protein target, BCAAs add no benefit. Focus on whole protein sources first.